Introducing Chris Masterjohn Lite

One of the most powerful things you can do to evaluate whether your nutrition is on point is to track your vitamin and mineral status for a few days that are representative of your diet. Here’s how to do it with Cronometer, with specific recommendations for making it representative and accurate, and avoiding errors in data collection. Plus, you get to see my results for a day!

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  1. also dried apricots are a good source of Vitamin E. The garland chrysanthemum is not an energy-dense food and you have to eat a lot of it but every little bit helps.

  2. I’ve been using Cronometer to maximize micronutrient intake for a few months now. I can’t figure out how to get in enough vitamin E without supplements while staying within my 2000 calorie range. It seems like I’d have to eat a ton of nuts to get enough E, and a ton of nuts (on top of the meat and veggies and starches required to meat my macro and micro needs) just isn’t possible without going over my calorie goals.

    Any insights? I googled for super-secret E-dense foods, but couldn’t find any.

    1. see for a Vitamin E supplement he recommends

      I also struggled with this and what I found for myself works is: eat fewer carbs and protein, get most of my lipids from nuts and seeds (eaten in small-moderate amounts, particularly sunflower seeds) and avocados. Eat more green leafy vegetables especially garland chrysanthemum greens. Be more relaxed about what percentage of my diet is from fats (while working to keep it under 44%). Am able to get all my nutrients on about a 1,500 cal/day diet, just barely. Am on mostly vegetarian diet, with eggs and small amounts of fish/seafood/chicken liver

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